5/3/1 Krypteia Training Log kyle_eng

Training Logs
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21

Monday 11/27/17

Video of the Day

(sorry for the shitty angle, didn’t realize that my squats weren’t really in the video until afterwards)

Jumps/Throws
4x5 Box Jumps

Lifting

Squat
200x5
225x5
250x5
200x5x5 paused

Dips
5x13

Chin Ups
Purple band assisted 5x10

Band Pull aparts
Red mini band 10x10

Finished in 42 minutes

Comments

Did not expect this workout to feel this easy. I think… I’m getting stronger. My topset of squats felt like cake, even after doing all the assistance work in between. In the past, squatting 250 was mentally and physically taxing, but today, I had all the confidence in the world.

Did not have to break up my sets of chin ups, which I thought was really strange, and the dips felt easy too. Might try 5x14 on dips next time or see if their is a chain around for some extra weight.

Again, you get a decent idea of how my workouts look like. I usually film my topset, and I typically take longer breaks before and after it. It takes me about 20-22 min to do my warm ups + working sets + assistance. Another 20 min for my 5 supplemental sets + assistance, so I definitely go at a little bit of a faster rate after my working sets.

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22

Tuesday 11/28/17

Easy conditioning today.

120 skips x 5 jump rope

20 min Airdyne

120 skips x 5 jump rope

15 min on the erg

Was just a bit tired because I did field work today. Didn’t feel like making my session any longer.

23

Wednesday 11/30/17

Video of the Day

Literally recorded my whole workout here, from beginning to end. There should be two parts, but it seems like I’m having trouble uploading the 2nd part. Anyway, here’s 30 min of training.

For those who want to see some booty action, take a look at the 7:00, 17:05, and 24:43 haha

Jumps/Throws
4x5 Medicine Ball Punch Throws w/ a 12lb medicine ball

Lifting

Swiss Bar Bench Press
135x5
155x5
175x5
135x5x5 paused

Goblet Squat
95 DB x 5x10

DB SLDL
90 per hand x 5x10 w/ straps

Band Pull aparts
Red mini band 10x10

*Finished in 43 minutes

Comments

Lifting felt okay overall, still tough, but manageable. The assistance work continues to be hard, but not nearly as hard as my last press workout. This was a win for me, considering I worked in the field earlier today. Again, I’ll play the assistance work by feel for next workout. I definitely will not move up in weight, but I may up the reps if I’m feeling good.

I’m realise at this weight for the SLDL, I’m getting really sloppy with my shrugs. I may end up doing a SLDL, then shrug, as opposed to a SLDL into a shrug. If anyone is actually reading this, let me know what you think of my form! Does it look that bad?

Enjoy the training footage. In the beginning, I don’t need a whole lot of rest, but as my session goes on, I need longer and longer. Realistically, my lifting really stops around 38-39 minutes, but I take a nice long break at the end because I know I can afford to.

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24

Who’s the girl and did you tell her you were videoing the session?

Also, good looking out by postin’ the time hacks! :+1:

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25

Haha. Idk her; that was the first time I ever talked to her. I didn’t tell her, but my phone was in an obvious spot recording me. She kept looking and smiling at me, so I figured she was digging me.

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26

Do we need to link the two movements ? I pause between the SLDL and shrug. I
Don’t think it’s a bad thing!

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27

I just looked at your log and see you just started Krypteia too! Wooo now that’s three of us all around the same time haha.

Do we need to link the two movements ? I pause between the SLDL and shrug

What I’m saying is you don’t need to, but I link it because to me that always felt easy. But now that weights are getting heavier, I feel like I’m not as in control, and I’m more or less jerking it up with my hip, as if I were doing some sort of clean/pull. I’m going to try to pause between also to see how that feels.

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28

I came here for more booty video and was sorely disappointed :wink:

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29

Haha I’ll be sure to tag you next time I see her and can get a video in. She was working the prowler last time, and I was very fortunate on the angle that I got.

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30

Thursday 11/30/17

Video of the Day
[Part 1]

[Part 2]

Full session uploaded

Jumps/Throws
2x5 Overhead Medicine Ball Throws w/ a 15 lb medicine ball

Lifting

Trap Bar DL
265x5
300x5 (belt)
335x5 (belt)
265x5x5

Dips
5x14

Chin Ups
Purple band assisted 3x10, thick green band 2x10

Band Pull aparts
Red mini band 10x10

Finished in 45 minutes

Comments

Workout pretty much went as I was expecting. Technically the workout was finished in 48 min, but granted I didn’t have a timer to push me, and I did 5x14 on dips, I’m going to let myself go on this one.

I’m noticing my pull ups suffer on my deadlift day, but not much on my squat day. Nothing to really do about it, but I guess I just won’t be surprised or feel like I’m regressing from now on.

And this might be really hard to notice, but on my last two reps of my last set on deadlift, I really gave myself the cue to lean back a little bit, and push through my heels more then I would normally. Maybe you can tell, but probably not. It’s barely noticeable, but it felt so immensely different. Normally I’m trying to really stick my knees forward to get some good quad activation, but I think what usually just happens is it throws me a little forward. Oddly enough, maybe because I’m centered better, I felt more quad activation with my new way of pulling. This is a mental note I need to come back to and try for my next session.

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31

Friday 12/1/17

Had a few beers with a coworker before going to the gym, so I didn’t feel like doing a whole lot of cardio with liquid jiggling in my belly.

5x120 skips jump rope

1x8, 1x5 chin ups

4x8 chest supported

4x8 behind the neck press machine

3x10 incline bicep curls

1x90s bicep hold

Don’t even know, or care about the weight i hit. Just wanted a little bit of a pump, nothing too difficult.

32

Saturday 12/2/17

Did the same as last weekend. Went to the track, and walked a quarter mile, followed by jogging a quarter mile. Initially I did this for a total or 2 miles, but I decided to go a little harder on my last quarter mile jogging, and wanted to walk another quarter mile to catch my breath. so 2.25 miles total

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33

Sunday 12/3/17

Video of the Day:

Meant to film my whole 5x5, but I switched my recording to 4K and didn’t realize video stops after 5 minutes

Jumps/Throws
20 rotational throws/side with a 12 lb medicine ball

Lifting

Overhead Press
75x5
90x5
100x5
75x5x5 paused

Goblet Squat
95 DB x 5x11

DB SLDL + shrug
90 per hand x 5x11 w/ straps

Band pull aparts
Red mini band 10x10

Finished in 43 minutes

Comments

Workouts still feel pretty tough, but I think I know what I need to do. Wendler recommends pushing the assistance work, I’ve been pushing it from the very beginning, and I think I’m taking his advice too literal, as even my first set of SLDL feels pretty tough.

At the same time, my pressing movements have been sky rocketing, which is weird, because I don’t feel like I’m putting much effort into them. Less is more? Maybe. I think I need to apply the lesson I’m learning from my upper body, and apply it to lower body; I’m going to drop the SLDL to 80lb DBs, and do higher reps, looking at the ~12-15 rep range, as I did 5x11 today today, which was a struggle. I do not feel like I’m in control at all in my last two sets. If I can do 5x15 with complete control with 80lb DBs, I’ll move back up to 85lbs.

Goblet squats are ok, will try to do 5x12 next time.

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34

Monday 12/4/17

Video of the Day

First 25 min or workout. All of the main work + 2 supplemental sets.

Jumps/Throws
4x5 Box Jumps

Lifting

Squat
170x5
200x5
225x5
170x5x5 paused

Dips
3x15, 3x12

Chin Ups
Purple band assisted 5x10

Band Pull aparts
Red mini band 10x10

Finished in 41 minutes

Comments

Workout went as expected. Still not great at chin ups, but I’ll keep at it. You’d expect me to be able to hit all 5x10 with ease now that I’ve done it so many times, but I still always struggle on the 4th and 5th set.

Wanted to up my volume on dips again, and aimed for 5x15. I lost count of my sets at some point, and ended up doing an extra set of 12 for good measure.

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35

Tuesday 12/5/17

Played tennis for 90 minutes today. Tried not to overexert myself. Can definitely tell I’m rusty though, as I think I’ve only played three times in the past 6 weeks.

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36

Wednesday 12/6/17

Video of the day

Also, I wanted to show you what the swiss bar I was using looks like… It’s kinda cool. It’d double sided, never seen anything like it, and I’ve tried searching online and couldn’t find anything like it either
Google Photos

Google Photos

Jumps/Throws
No throws, wall was being used

Lifting

Swiss Bar Bench Press
120x5
135x5
155x5
120x5x5 paused

Goblet Squat
95 DB x 5x12

DB SLDL
80 per hand x 3x13, 12, 10

Band Pull aparts
Red mini band 5x20

Finished in 44 minutes

Comments

Pretty brutal workout. Cleaned up my form on the SLDL and dropped the weight. I thought 5x15 would be easy, but after cleaning up my form a bit, 3x13 was ridiculously tough, so much that had to drop the reps down in my last two sets. For SLDLs + shrug, I now finish the SLDL motion, then shrug, instead of a SLDL into a shrug. I now don’t have any momentum going into the shrug, so it’s a lot harder.

I’ve upped the reps on my goblet squats, and oddly enough, changed my form on that too, which makes me feel like I’m using my legs much more. For both the trap bar DLs and goblet squats, I believe I was always pitched forward. I’ve changed both movements to balance myself a little further back, and I feel it much more in my legs now. Not sure if I will up the reps in this movement or up the weight. Most likely the reps, but adding more reps gasses me out so much more…

I’m going to see how deadlifting goes tomorrow with the new form and comment on that then.

2 Likes
37

Thursday 12/7/17

Jumps/Throws
4x5 Overhead Medicine Ball Throws w/ a 15 lb medicine ball

Lifting

Trap Bar DL
230x5
265x5
300x5
230x5x5

Dips
5x10 with 20lb chain

Chin Ups
Purple band assisted 5x10

Band Pull aparts
Red mini band 5x20

Finished in 35 minutes

Comments

I’m not sure what to say about this work… This has been the best I’ve ever felt.

As I was driving to the gym today, I said to myself… Wait, I don’t feel any back pain. For the first time in three years, I didn’t feel any pain. I thought it was really unusual. I foam rolled a few different areas yesterday, maybe that was it…?

The workout felt really easy. Changed my form up a bit on the deadlifts, They felt like nothing. Added 20lb chains to my dips, and they felt like nothing. Still can’t do a full 5x10 on the chin ups, but that’s not getting me down.

On top of all that, I barely took any breaks today, and I did not feel out of breath out all. I think… that might be attributed to my good back. I could have finished the workout in 30 minutes, but decided to take longer near the end, cuz why not?

I don’t want to get too optimistic. Maybe I’ll feel a little bit tomorrow. Who knows? But it’s hard not to feel happy when you’ve felt some pain everyday,and suddenly there’s nothing.

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38

Great workout, you are proaby getting used to short rest periods!

You see why I don’t want to up the weight too fast on the SLDL ahah I try to go down pretty slow and control and go up as fast as I can, then pause and do the shrug. I also try to go as low as possible and push my hips WAY back.

39

Ughh yes… I’ll stick to 80s, maybe I had a bad day. My SLDL wasnt bad. It was the shrug at the top. The fact I didnt have any momentum going into the shrug anymore, and that once I finished the shrug, the weight kinda pulls me pretty heavily, makes it very difficult.

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40

That’s GREAT news.

As someone who has dealt with lower back pain on a daily basis for years, I know that doing more focused agility/mobility/foam rolling, etc. has really helped relieve my acute and chronic back pain. I think building strength but ensuring you continue to work the mobility/agility stuff will serve you well.

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